Hot Flushes
Whether it's menopausal hot flushes (or hot flashes), night sweats - or both - we all experience these common menopause symptoms differently. The bottom line is hot flushes in menopause are miserable, uncomfortable, at times embarrassing, and nearly always unwelcome!
What causes menopause hot flushes and night sweats?
Fluctuating hormone levels, with oestrogen fleeing the scene during perimenopause, cause hot flushes and night sweats. As our ovaries stop producing eggs, the hypothalamus, the section of the brain that acts as our body’s thermostat control, goes into overdrive sending out hormones to encourage ovulation. The hormone surges cause ‘vasomotor symptoms’ (the medical term for hot flushes), dilating blood vessels and increasing blood flow to your skin - making you feel hot!
As the body responds to these hormonal surges in menopause you can experience an increase in heartbeat and pulse rate, flushes, and sweating, followed by a cold chill as the sweat dries on your body. What a combination!
And the good news is….
Most women going through a natural menopause transition will find that hot flushes and night sweats will eventually subside as hormones rebalance.
What triggers menopause sweating?
Useful to know which everyday staples may trigger your menopausal hot flushes or night sweats. Foods to avoid in your diet to help stop hot flushes:
Refined sugar and carbohydrates produce heat when processed by the body, contributing to hot flushes. Found in most of your favourite foods: milk chocolate, cakes, biscuits, white bread, pasta, and rice. Step away from the biscuit tin and switch to good carbohydrates such as wholemeal bread, pasta, and brown rice. Eat 70% (or above) dark chocolate, sparingly!
Spices will make you hot. So, avoid where you can. Stick to turmeric, sage, and fennel, which may relieve hot flushes.
Caffeine and fizzy drinks are not your friends, containing stimulants that cause blood vessels to dilate, increasing blood flow to the skin and a potential hot flush.
Alcohol and menopause don’t mix. That tempting glass of wine can raise overall body temperature, triggering or adding to the severity of hot flushes and night sweats. So, make a choice, a refreshing, relaxing tipple or a disturbed night of uncomfortable sweating?
Find out what to include in your menopause diet to help relieve hot flushes
Don’t light up
Smokers are more likely to have hot flushes, which intensify as the nicotine hits the central nervous system. Reduced lung capacity and function will make it more difficult to take deep, slow calming breaths. Get help from your GP if you are finding it difficult to give up.
How to deal with menopause hot flushes and night sweats?
Tweaking your lifestyle, and sleep habits, reassessing your diet, knowing what triggers your hot flushes, and stress management can help, as can natural remedies, therapies or a trip to your friendly GP to talk about medical treatments, including HRT, when you know that you need professional help managing your hot flushes and menopause sweating.
